Special Forces workout
100 pullups
Between sets while working on your 100 run 200 meters every time you come off the bar.
Run fast – dont lolly gag. It is in your interest to stay on the bar longer so that you run less.
200 pushups
run 200 meters between sets of pushups.
300 situps
run 200 meters between sets of situps

If you are taking a BUD/S PST in the near future – Do 400 meter runs between sets.

This workout that can take 30-60 minutes to complete – if you can complete it.